Wednesday, October 21, 2009

DISTANCE - written for scy

800 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:20 - 50 drill, 25 fly kick on side
1 x 150 @ 2:20 - swim IM order/free by 25's(fly/free/back/free etc...)
No rest between sets.
Get HR after 3rd set.
4 x 1200 swim free as follows:
desc 1-2 to what you can (no slower than 14:59 on #1)
#3- pull br 3/5/7/9 by 50's
1:00 rest
#4- should be smoking FAST
200 easy loosen = 7100 scy.
Be sure to have plenty of water today and eat well. Tomorrow some big swim/kicks, and a fin set as well. Have a great day!